This Proven System Promises To Pack-on Muscle Without Fat!


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This Proven System Promises To Pack-on Muscle Without Fat!

  1. 1. ==== ====This Proven System Promises To Pack-on Muscle Without Fat! ====First, I want to make sure that there is no confusion with the title of the article. When I say"building muscle fast", fast is relative in comparison to the rate at which you will build muscle if themuscle-building factors I am going to discuss are not in place. The fact is building new muscle isNOT a fast process. It takes weeks, months, and years of hard work and dedication, both insideand outside of the weight room. This slow "rate of return" on muscle-building is one of the mainreasons people give up on building muscle all together.We live in a society where if we want something we want it RIGHT NOW. Well, a lean muscularbody just cannot be obtained that quickly. Building your ultimate physique is like an ongoing artproject that takes years and years to complete. However, the time and effort required is faroutweighed by the masterpieces we are able to create.So, even though it is going to take some time to build your masterpiece, adhere to these fouressential ingredients for muscle growth so that you can get the job done in the most effective andefficient manner as a natural bodybuilder.1) Train heavy and with as much intensity as possibleIf you want to build the most amount of muscle in the least amount of time then stick to the basicsand train heavy! We have all seen the guy in the gym loading up the machines until they simplycannot hold anymore weight. He goes through his workout routine swinging the weights aroundlike a madman using terrible form and way too much momentum. Just about everyone stares andsome of the faint of heart even leave the weight-room in fear. This guy obviously either 1) has noidea what he his doing or 2) has an ego that is farther ahead in development than his muscles.But you know what? Ill bet you a box of meal replacements that the guy is carrying around somepretty decent muscle.Even though his form is very poor, lifting all that weight forces overload upon his muscles andoverload is the single most important factor in stimulating muscle growth in the weight room. Now,before you go out and try to do one arm curls with the 100 lbs dumbbells (unless you are SkipLaCour who really can do this), let me make it clear that I am NOT advocating that you train likeour friend I described above. The point is that even with less than perfect form, lifting heavyweight with intensity will produce muscle overload and muscle growth. Your goal should be totrain heavy while using proper execution and allowing for some momentum. The best musclebuilding exercises to train heavy are the basics, such as squats, dead lifts, barbell bench presses,and barbell curls.The best training program I have found that enables you to continue to make gains by overloadingthe muscles is the Max-OT or Maximum Overload Training Program, created by Paul Delia,
  2. 2. President of AST Sports Science. Max-OT is centered around basic compound exercises usingheavy weight and progressive overload. The workouts are relatively short (30-45 minutes) whichis why INTENSITY is very important. These short intense workouts build muscle in a moreefficient manner compared to longer workouts and also eliminate the concern for decreasedtestosterone and increased cortisol levels that can occur with longer workouts. You can sign upfor the free Max-OT training course at the AST website ( Feed your body to grow all day longAlright, we have stimulated our muscles to grow in the most effective and efficient manner withheavy weight training. However, that is only half the battle. No, actually that is only like 20% ofthe battle. At least 80% of your success in an attempt to build muscle is based on how well youfeed your body the 23 hours that you are not in the gym. Science has proven it, I have seen it inmyself, I have seen it in my clients, and anyone else who has made the commitment to makenutrition a priority has seen it as well. Once you begin to practice proper nutritional habits on aconsistent basis the results from your workouts will improve by leaps and bounds. The key wordhere is consistency. You cant eat right for a couple of days then have a day where you miss twomeals and eat junk food for a few others. You must eat properly on a consistent basis to reallyobtain the powerful benefits that proper nutrition has to offer.There are many different nutrition plans that can help you build muscle and I am not going to gointo the details of any specific plan. However, I will give some general guidelines for eating tobuild muscle.oInclude a source of lean protein with each mealHigh quality protein provides your muscles with the proper nutrients to build muscle. Examplesinclude chicken, turkey, egg whites, lean beef, tuna, and meal replacements, such as Ny-Tro Pro40.oEat enough calories to put your body in a positive nitrogen balanceA positive nitrogen balance is needed in order to build muscle. This is obtained by consumingenough high quality protein (at least 1 gram per pound of body weight) and enough carbohydratesso that the protein you consume goes towards building muscle and does not get converted toglucose for energy. Just because you need a lot of nutrients to build muscle does not mean thatyou must eat massive amounts of food. Eating high fat low nutrient food just because you are"bulking" will do nothing for building muscle and everything for making any definition you havedisappear quickly!o Limit saturated fat but include some "good" fat in your dietDiets low in saturated fats protect against many problems such as heart disease and highcholesterol. However, if your total fat intake is too low then testosterone levels will decrease andyour body will become less efficient at performing many mandatory functions. You need a certainlevel of "good" fats containing Omega-3 and Omega-6 fatty acids. Examples of foods containingthese "good fats" include flax seeds and flax seed oil, olive oil, canola oil, and CLA, or ConjugatedLinoleic Acid.
  3. 3. oEat frequent smaller meals throughout the dayEating small, frequent meals throughout the day ensures that your muscles are constantlysupplied with the proper nutrients they need in order to grow. Breaking up your normal 3 meals perday into 6-8 smaller meals per day is the one nutritional strategy that will have the biggest impacton the amount of muscle you are able to build. Eating this way also increases your metabolic ratehelping you to stay leaner, keeps blood insulin levels stable, and increases energy levelsthroughout the day.oDrink lots of pure water throughout the dayOur bodies are made up of 1/3 water and our muscles are 70% water! Water plays a vital role inproper hydration, transport of nutrients through the body, digestion, the flushing of toxins from thebody, and other important functions of the body. All of these things help equal more efficientmuscle growth.3) Get plenty of rest between workoutsNew muscle tissue is not formed from weight training unless proper nutrients are provided to thebody as discussed above AND enough recovery time occurs before the muscle is placed underthe stress of an intense workout again. In addition to the recovery time between workouts yourbody needs sleep to allow your muscles as well as all of your other body functions to operateproperly.How much sleep is enough and what is the optimal time to wait before working the same bodypart? There are many different opinions and theories on both of these subjects, and the "right"answer can be debated all day long. I would say that the "right" amount of sleep each night ishowever much sleep it takes for you to have enough energy to train intensely and stay awake andalert to perform all of your daily tasks. As far as the optimal time to wait before training the samebody part again, this is going to vary based on a number of factors including how long you havebeen training, how many sets and reps your performed during your last workout, and howintensely you trained during your last workout, just to name a few.Personally, I have found that I perform and feel my best by getting 7-8 hours of sleep a night. Ialso have gotten very good results by training each body part once a week very intensely asprescribed in the Max-OT program.4) Live a healthy lifestyle and provide the right environment for muscle growthIf you are really serious about building muscle then you must structure your lifestyle in a certainmanner. This is not always easy because so many of the normal activities in society involvethings that can sabotage your muscle-building efforts. With office parties, lunches, and dinners,family cookouts, happy hour, etc. it can be difficult to stay on your bodybuilding diet plan. Eatingun-healthy foods and drinking with your friends are enjoyable activities but they will not help yourmuscle-building efforts.Sure, its tough to pass on these activities, but everything worth having in life has a "price tag" on it
  4. 4. and the "price" for having a lean muscular body is to train when you are supposed to train, eatwhen and what you are supposed to eat, and rest when you are supposed to rest. It would begreat if we could work out when we felt like it, try to eat pretty good most of the time, go outdrinking on the weekends, and still build muscle and stay lean, but life just doesnt work that way.The good news is that you dont have to become a boring hermit who never does anything fun.Go out and do things with your friends. As long as you train, eat, and rest like you are supposedto there is no problem. It helps to find people who have similar interest and healthy goals like youdo. Instead of having others trying to tempt you to stray from your workout or nutrition plan, youwill be able to encourage each other and help each other succeed.Conclusion:Follow the rules above with consistency and dedication and you will build muscle. Even if youjust build 4 lbs of solid muscle a year, which is very reasonable, after 10 years of training that is 40LBS and after 15 years that is 60 LBS! It wont happen overnight, but if you are patient enoughand persistent enough you can build your own masterpiece physique. Train hard, eat right, rest,and reap the benefits of not only more muscle but a healthy life as well.© Russ Yeagers Health and Fitness 2006 All rights reserved. Use of this article is permittedfor your newsletter, website, or other publication as long as the content is not altered including allactive links.To learn how to get a free copy of Russs brand new E-book "27 Must-Have Tips For a CompletePhysique Transformation" visithttp://www.completephysiquetransformation.comRuss Yeager has been called a "Physique Transformation Expert." His passion is helping othersmake dramatic improvements to their physiques, health, and level of life happiness. Russ is aCertified Fitness Trainer (CFT), writer, amateur bodybuilder, nutrition and fitness coach, andowner of Russ Yeagers Health and Fitness. For more information visit http://www.russyeager.comArticle Source: ====
  5. 5. This Proven System Promises To Pack-on Muscle Without Fat! ====